The Postpartum Shift – Details, episodes & analysis

Do you ever feel confused by the messages around health, weight loss, and food freedom? One side says weight loss is bad. The other pushes extreme diets. But what if there was a way to find balance? In this episode, I and Melissa share our personal journeys navigating diet culture, intuitive eating, and helping women reach our health goals without toxic guilt and shame.

You can follow Melissa on Instagram @embodied.nourishment. Check out her podcast, here.

Here's a sneak peek:

[1:30] Intro

[5:00] Finding a healthy relationship with food but also being ok with losing weight

[7:22] When they started their businesses and how social media in 2020 was a cancel culture and how we had the wrong focus

[12:47] Injustices and how we want to show up and speak to women we want to help. Working on body image pursuing weight loss is not mutually exclusive

[19:07] What to do when you do not feel comfortable in your body

[23:12] Sustainable healthy habits and not trying to please others

[27:55] Tracking food and a lot of rules from 'food freedom activists'

[32:08] Our role as dietitians is to help provide guidelines

It’s time to ditch the extremes and embrace a balanced, sustainable approach to health. You don’t have to pick between a restrictive diet culture or rejecting all health goals. You can work on body image and make changes to feel your best—without guilt or shame. If you’ve been craving a more real and nuanced conversation about nutrition, this episode is for you.

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Ready to join us inside The Postpartum Shift? Click here!

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

Worried about low milk supply? You’re not alone! Many moms wonder if they’re making enough milk for their baby, but the truth is, not every dip in supply needs fixing. In this episode, we’re breaking down how to know if your supply is actually low, the common mistakes moms make when trying to increase it, and real, science-backed solutions to boost production without gimmicks.

Here's a sneak peek:

[1:10] Do you actually have low milk supply?

[2:46] Wrong flange size and not pump parts

[4:48] Going on a restrictive diet will impact milk supply

[5:53] Drink more water

[7:33] What I think of breastfeeding supplements and foods you should increase to help milk supply

[9:35] Addressing the root cause

[14:00] Breastfeeding is not easy, Brooke shares her breastfeeding journey with both her boys

Low milk supply is one of the biggest concerns for new moms, but the good news is that most moms can increase their supply with the right approach. The key is to find the root cause and address it properly—not just follow random advice from the internet. If you need more support, be sure to check out the Breastfeeding Blueprint, included in the Postpartum Shift program, where you’ll get expert guidance and a supportive community.

💛 Click the link in the show notes to join us and get the breastfeeding support you deserve!

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Ready to join us inside The Postpartum Shift? Click here!

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

Whether you’re a runner, a strength training enthusiast, or just looking to stay active during pregnancy and postpartum, this episode is for you! I sit down with Serena to talk all about movement, fueling your body, and how to adjust your workouts in a way that supports your changing body. Plus, we both share our own personal journeys of navigating fitness through pregnancy while being due on the same exact day (how wild is that?!).

Here's a sneak peek:

[2:20] Serena intro

[3:57] Serena shares how her training/running has changed during pregnancy 

[9:27] Importance of nutrition for athletes/active women

[15:27] Common myths and mistakes that women make with their nutrition

[18:47] Simple tips when it comes to optimizing your nutrition for strength and endurance

[25:46] Serena shares her postpartum goals and plans for movement after baby

[30:06] Last minute tips from Serena Pregnancy and postpartum fitness aren’t about pushing through or sticking to rigid routines—they’re about adapting, fueling your body, and staying in tune with what feels good. Whether you’re running, lifting, walking, or just getting back into movement, small, sustainable changes will set you up for success.

You can follow Serena on Instagram @runnergirldietitian. Check out Serena's podcast here. 

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Ready to join us inside The Postpartum Shift? Click here!

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Get a 7 day free trial & save 15% off the yearly subscription of the Expecting & Empowered Workout App! Use code: NUTRITIONFORMAMAS at checkout: https://app.expectingandempowered.com/subscriptions/

Ever wondered what it’s really like to run a business while raising kids? In this episode, I share the raw, unfiltered truth about juggling motherhood, pregnancy, and entrepreneurship. I'm diving into the lessons learned, challenges faced, and the biggest game-changers that have helped me build a successful business while staying present with my family.

If you’ve ever thought about starting your own business—or if you’re already a mompreneur trying to find balance—this episode is packed with real-life insights you won’t want to miss.

Want to start, run or scale your own online business? Check out my mentor James's free trainings here. 

Here's a sneak peek:

[2:51] Transitioning from a corporate job to entrepreneurship while raising a family 

[10:55] The ups and downs of running a business with a best friend 

[15:40] Pivoting from one-on-one coaching to group programs for a better work-life balance & community for my students

[21:11] The power of investing in yourself and your growth as an entrepreneur

[27:57] Setting boundaries and building a team to avoid burnout

Motherhood and entrepreneurship are both incredible journeys, but they come with their fair share of challenges. Whether you’re dreaming of starting a business, struggling to balance it all, or looking for inspiration to take the next step, I hope this episode showed you that you are not alone in this journey.

If you have a passion and a desire to help others, you can create something amazing. The key? Learning, evolving, and being willing to take the leap!

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Ready to join us inside The Postpartum Shift? Click here!

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Trying to conceive but feeling frustrated, confused, or overwhelmed? You’re not alone. Fertility challenges affect 1 in 6 couples, and navigating this journey can be isolating. In this episode, I sit down with fertility nutrition expert Susan to discuss what really impacts fertility, the role of nutrition, and how to advocate for yourself in the medical system. Whether you're just starting your journey or have been trying for years, this conversation will give you clarity, hope, and practical strategies.

Here's a sneak peek:

[1:10] Susan gets candid about her fertility journey💞

[11:02] The must-know tests to rule out roadblocks 🔬

[14:22] How to shift your perspective during infertility 🧘‍♀️

[20:40] Accepting what is and making peace with the outcome ✨

[26:22] Nutrition tips and myth-busting for fertile wellness 🥗

[30:23] Why one size definitely doesn't fit all on this journey 👶🏼

[36:33] Simple hacks to boost your fertility success 🤰 Infertility can be an overwhelming journey, but knowledge is power. By focusing on nourishing your body, advocating for yourself, and finding a support system, you can take proactive steps toward optimizing your fertility. Whether you’re in the early stages of trying or deep into the journey, remember—you are not alone. You can follow Susan on Instagram @nutrition.for.infertility. Check out her free workshop, here. Click here for her course Fertility Nutrition Simplified.

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Ready to join us inside The Postpartum Shift? Click here!

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Feeling nauseous, dealing with food aversions, or just struggling to eat during pregnancy or postpartum? You’re not alone. Many moms experience morning sickness, appetite loss, or extreme hunger shifts during these phases. In this episode, we’re diving into why these changes happen, how to manage them, and what to eat when you just don’t feel like eating. Whether you're battling first-trimester nausea or navigating postpartum appetite shifts, this episode will give you practical, realistic nutrition strategies to help you feel better.

Here's a sneak peak:

• [1:50] : What do you do when you feel morning sickness, nausea or food aversions
• [4:10] : Supplements
• [6:47] : Each pregnancy can be different, find root cause of symptoms
• [8:40] : Hunger and fullness cues and what to do when you aren't feeling hungry

Eating during pregnancy and postpartum isn’t always easy—between nausea, food aversions, and unpredictable appetite shifts, it can feel overwhelming. But even small changes can make a big difference in keeping your body nourished and your energy up. Whether it’s opting for cold foods, focusing on small, frequent meals, or supplementing when necessary, there are ways to make eating more manageable.

If you’re struggling, don’t hesitate to reach out for support—whether that’s from a medical provider, a therapist, or a registered dietitian. And don’t forget to check out the free postpartum workshop linked below for more tips on healing your body after baby.  💛

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Ready to join us inside The Postpartum Shift? Click here!

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

The postpartum period is often painted as a time of joy and bonding, but for many moms, it’s also a time of struggle. Birth trauma, postpartum anxiety, and depression affect so many women, yet they often go undiagnosed or untreated. In this episode, we chat with perinatal mental health expert Andrea Wettero about the realities of postpartum mental health, how to recognize when you need help, and what you can do to start the healing process.

Today we dig into: 

• [1:20] : Andrea intro, she shares her birth trauma
• [3:50] : Taking care of your mental health after pregnancy 
• [9:00] : Parasympathetic nervous system and breathing techniques
• [12:28] : Other techniques to get back to a parasympathetic nervous system
• [16:29] : Identity shift when becoming a parent and self care
• [22:58] : Coping skills that work well for parents with little children
• [25:42] : Signs and symptoms to reach out for support

Postpartum mental health struggles are common but not talked about enough. Whether you’re experiencing birth trauma, postpartum depression, or anxiety, you are not alone, and help is available. Healing takes time, but with the right support—whether it’s therapy, medication, coping strategies, or a mix of all three—you can feel like yourself again.

You can follow Andrea on Instagram @nurtured.and.embodied.mama. Check out her website wetterauwellness.com.

We talked about Postpartum Support International. Their hotline is 1-800-944-4773 (you can also text the word 'help' to this number!). You can check them out on Instagram @postpartumsupportinternational.

Want to try the Expecting & Empowered app? Click here and use code nutritionformamas for $30 off annual or $5 off monthly

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Ready to join us inside The Postpartum Shift? Click here!

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Snacking isn’t the enemy! In fact, smart snacking can be a powerful tool for postpartum recovery, sustaining energy, balancing blood sugar, and even supporting milk supply. But not all snacks are created equal. In today’s episode, we’re breaking down the best snacks for pregnancy and postpartum, how to avoid common mistakes, and how to stock your pantry, diaper bag, and desk with snacks that actually help you feel your best!

Today we dig into: 

• [1:55]: Your calorie needs when you are pregnant or postpartum
• [4:53]: One of the biggest mistakes I see moms making about snacks
• [6:45]: Smoothies
• [9:50]: Other snack options

Snacking doesn’t have to be unhealthy or mindless—when done right, it can be an essential tool for keeping your energy, mood, and metabolism strong! Whether you’re in pregnancy, postpartum, or just a busy mom on the go, smart snacking is all about balance, protein, and planning ahead.

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Ready to join us inside The Postpartum Shift? Click here!

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Feeling overwhelmed in postpartum? You’re not alone! Many moms find the early weeks exhausting, confusing, and isolating. In today’s episode, we chat with postpartum doula and lactation counselor Valerie Trumbauer about how a doula can provide the hands-on help, emotional support, and breastfeeding guidance you need to feel confident and cared for after birth.

Today we dig into: 

• [1:24] : Val Intro
• [2:22] : The difference between a birth doula and a postpartum doula
• [6:15] : What a nighttime doula does
• [9:10] : Moms who are prepared for postpartum vs moms who thought they could figure it out as they go
• [15:03] : Main pillars moms should be focused on to have successful postpartum experience
• [18:30] : Learning baby cues
• [21:53] : Last minute tips for moms to have a successful postpartum

Postpartum is a season of change—one that can feel overwhelming without the right support. A postpartum doula can provide guidance, hands-on help, and emotional reassurance, making the fourth trimester a smoother, more empowered experience. If you’re preparing for postpartum or currently navigating the newborn stage, take a step toward more ease and confidence by considering support from a doula or preparing ahead of time.

You can follow Val on Instagram @newparentsacademy. Check out her free workshop, here.

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Ready to join us inside The Postpartum Shift? Click here!

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️

Caffeine is a lifesaver for many moms, but are you drinking it the right way? ☕ If you're wondering how much caffeine is safe during pregnancy, how it affects breastfeeding, or if your daily cup is making you more exhausted instead of energized, this episode is for you! We're diving into caffeine myths, how it impacts cortisol, and the best way to drink it for energy and well-being.

Today we dig into: 

• [2:21] : What is your why
• [3:28] : How much caffeine is safe while pregnant 
• [4:12] : How caffeine impacts our body
• [7:23] : Caffeine and exercise
• [9:05] : Know how is caffeine working in your body

Caffeine can be a helpful tool, but it’s important to use it strategically—especially during pregnancy and postpartum! By timing it correctly, pairing it with proper hydration and nutrition, and paying attention to how your body reacts, you can enjoy the benefits without the negative side effects.

Did you love this episode? Be sure to leave a review and subscribe for more expert tips on nutrition, postpartum recovery, and thriving in motherhood. 💛

Click Here to Join the Free Workshop: How to Feel Like Yourself Again Postpartum & Reach Your Healthiest Weight without Sacrificing Your Favorite Foods or Milk Supply

👋 Follow me & say hi on Instagram @nutrition.for.mamas 

Ready to join us inside The Postpartum Shift? Click here!

Wondering what my favorite breastfeeding, nutrition, vitamin & supplement recommendations are? Check them out here! 

Please rate, review and subscribe to the podcast! ⭐️⭐️⭐️⭐️⭐️